Well if I was pregnant I have now done a full term and then some… But I’m not. However I do feel more in a position to judge the arthroscopy surgery and it’s results so far.
Am I pain free? Quick easy answer is NO. but I’m coming to terms with its unlikely to be that painfree ever.
Am I more mobile? This is more difficult to answer, Yes I am doing more, but mainly because my mind isn’t as broken as before. And the realization that this may be as good as it gets forever, spurs me to make the most of it regardless.
Before my mind was truly broken, I didn’t trust my ability and stamina, I definitely didn’t trust the legs.
This past 9 months has been going to basics, working the muscles from absolutely nothing into legs I do trust to hold me up, they are stronger, I am fitter. (Sadly not lighter though)
It’s been 2 weeks since the steroid injection and it’s been ok, but it’s not been the magic pain free injection I hoped for. But I did have some improvement, so I can’t complain really.
This week it’s been about getting into an exercise routine once more, though I needed Monday off completely to recover from our barmouth weekend.
Tuesday I did the basic post hip replacement physio exercises
Glute squeeze 20reps x 2
Quad activation 20reps x 2
Heel Slide 20reps x 2
Hip abduction (lying down) 20reps x 2
Short Arc Quad 20reps x 2
External hip Rotation 20reps x 2
Bridging 20reps x 2
Pull in stomach breathing 20reps x 2
Hip flexion (ankle weights) 20reps x 2
Hip abduction (ankle weights) 20reps x2
Hip adduction (ankle weights) 20reps x 2
Hip extension forwards (ankle weights) 20reps x 2
Hip extension backwards (ankle weights) 20reps x 2
Heel to buttock (ankle weights) 20reps x 2
Mini squat (ankle weights) 20reps x 2
Hip pendulum (on step ankle weights) 20reps x 2
Looks like a lot, but broken down in an overall day of physio. It’s done slowly and methodically, with resting at times. All its for is muscle activation and strengthening.
Wednesday to rest the lower limbs it was a weights day. I’ve read that if you have Arthritis you should try and lift between 5% to 10% of your body weight, so you don’t lift too heavy and speed the disease up. I use 7kg for my arms now, but I started slowly and light at 2kg at first. I don’t do much as hands and elbows are in a joint flare up today.
Bicep curl 10reps x 2
Shoulder press 10reps x 2
Lateral raise 10reps x 2
Bicep row 10reps x 2
Tricep kickback 10reps x 2
Chest press 10reps x 2
Tricep overhead 10reps x 2
Kettle bell swing 10reps x 2
Again it looks more than it is in reality, and the sets are broken up between morning and afternoon. It’s to lubricate and activate, more than anything.
Thursday I can feel a change in the air, my joints ache, mainly my fingers and elbows. Although hip is niggly too. Opt for a day of mostly rest, painkillers and hot water bottles. I discovered I can’t even lunge my left foot behind me due to ankle issues ( I rolled it in may 2017 and it’s still not right now. Perhaps I should see someone) I did try some compound exercise for physio though, only 5 exercises but they killed me off.
Goblet Squat 10reps x 2
Three point row 10reps x 2
One dumbbell reverse lunge 10reps x 2 (actually can’t officially lunge, it’s more of a step back, and letting leading leg take weight, super easy for most folks but for me it’s painful and very difficult)
Single arm chest press 10reps x 2
Supine marching 10reps x 2 (this really pulled operated legs glutes into action, but also hurt my groin. Don’t think hip is ready for this? It’s meant to work your core, but I felt it all in the hip??)
Friday I honestly feel bodily broken so it’s probably a curl up on the sofa, hot water bottle and Netflix kind of day. Frustrating as brain says go, body says NO. But I’m pleased I managed 3 days of various physiotherapy exercises, so if I don’t do anything today that’s still self care and productive in my healing.